The downsides of consuming too many sugar-sweetened beverages are well known – it has been associated with cavities, weight gain, heart disease, and diabetes. However, you might be less aware of how your soda drinking habit may be increasing your risk of potential liver damage.
Fructose vs Glucose
Soft drinks and sodas often contain high levels of sweetener high fructose corn syrup. Sodas such as sprite contain around 60% fructose and 40% glucose. Unlike glucose which can be used for energy, fructose has to first be processed by the liver before it can be used by the body.
When excess fructose reaches the liver, it is used to create fat. Over time, this can result in too much fat being stored in the liver cells, which can result in liver inflammation and damage.
A Note on Fruit
It is important to note, however, that it is completely fine (and encouraged!) to consume fruit, which contains fructose. The fructose found in fruit is in its whole form and is therefore not digested and absorbed as quickly as high fructose corn syrup. Whole fruits also do not contain as much fructose as do sodas with high fructose corn syrup.
Soda Replacements
Consider swapping out sodas with other bubbly drinks that do not contain high fructose corn syrup or refined sugars. Some options might be sparkling water infused with fruit or a drop of monk fruit sweetener.
These bubbly swaps can be delicious and fun, all while supporting a healthy gut, metabolism, and liver.
